Sprint Triathlon plan [ENGLISH]. By Oriol Gili

Author

Oriol Gili

All plans by this Coach

Length

6 Weeks

Typical Week

3 Swim, 3 Run, 1 Other, 2 Bike, 2 Strength, 1 Day Off

Longest Workout

1:00 hrs swim
1:55 hrs bike
0:56 hrs run

Plan Specs

triathlon sprint intermediate hr based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

[ENG Version] . This plan is in ENGLISH.

I am glad that you consider to join one my training plans. I offer two types of services: custom plans and adapted plans. This description is about an adapted plan. If you wish to learn more about the differences, please visit my website (link at the bottom).

ADAPTED PLANS BROCHURE PDF:
https://goo.gl/m4PRv4

PLAN DURATION: 6 weeks.

BENEFITS:

* Contact the coach by email and get an answer in less than 48h.

* A webinar can be scheduled, by demand (Barcelona time).

* Training sessions designed by TSS, duration and controlled by HR + RPE (Perceived Effort).

* Beginners to Intermediate level: feel free to make shorter the harder workouts. Advanced triathletes are advised to join a custom plan.

* 1 rest day per week. Weekly average dedication: 12-16h in 10/12 sessions.

+++ Do you want to link your account to the coach, receive daily feedback and customize the plan? For an extra 100€ you'll receive the upgrade. +++

Check my WEBSITE to know more about me:
http://www.oriolgili.com/en/

Watch the teaser VIDEO about Training Peaks:
https://youtu.be/wx4Q17OV71w

HOW TO ACTIVATE THE PLAN, AFTER THE PURCHASE:
https://help.trainingpeaks.com/hc/en-us/articles/204071974-How-do-I-apply-unapply-my-plan

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:22
Training Load By Week
Average Weekly Training Hours: 06:22
Average Weekly Breakdown

Oriol Gili

www.oriolgili.com

Triathlon coach from Barcelona, often traveling and available abroad. I've been training international athletes during the last 15 years. I hold official coach certifications for triathlon (ITU), sailing and windsurfing. I am a sports lover and proud to have turned my passion into a profession. My favorite challenge is to help stuck athletes to launch. I am very persistent! You CAN and you WILL.

SERVICES:
* Custom online coaching limited to 15 athletes.
* 1-on-1 & groups.
* Training camps org.

Back to Plan Details

Sample Day 1

0:00:01
1TSS
WELCOME TO THE PLAN! - BUILD 1

Welcome to the next 6 weeks of training. The goal is to run specific trainings for race days, for persons that have been training regularly.

Please read the Instructions Manual that I wrote for you and surf the TP Help assistance to check if your doubts have a solution online. Anyway, I'm glad to help you by email or scheduling a Webinar during weekdays.


If you are new to Training Peaks, I recommend the following strategy:
1. Dedicate some minutes to explore the computer and phone APPs.
2. Synchronize your watch.
3. Make some quick tests like uploading/deleting/moving an activity. Learn how to pair and unpair activities.
4. Don't get collapsed if too many things are new, like everything, it has a process, but in the end is a super simple APP once you control it. Just move on and focus on your trainings, all the info is stored automatically and you'll have time to check it later.

Oriol

Sample Day 1

0:36:00
42.2TSS
ENG 053G 31min build + 5min easy

Building run with 5min easy at the end

Sample Day 1

0:45:00
2100m
45TSS
ENG 123G

200 WUP

6x50 Build free R/15
2x200 Pads M R/30
2x200 Free E R/30
2x200 Sprint on last 100m R/30
8x25 strokes sprint R/30

200 CD

Sample Day 2

1:10:00
70TSS
ENG 002CAD 10x(3/2) #RPE

10x(3/2)min , better at turbo trainer.

Goal: work cadence >115rpm on sets + transform 10min at regular cadence.

Sample Day 2

0:20:00
20TSS
FS Swimming 1 . Core exercise

https://youtu.be/yrz67cH_P8o

Sample Day 3

1:00:00
2500m
60TSS
ENG 028V SPEED: 10x25m + 4x25m + 4x50m

200 Wup

10x50 (kicking/free)
10x25 free all out R/1'
300 easy + 2x50 back + 2x50 breast
4x25 all out R/1'
4x50 H R/30'' + 2x200 M

350 easy cool down

Sample Day 4

4.97mi
50TSS
ENG 003FAR with 2x(500 H/ 2000 E)

Fartlek 8km with 2x(500 H/ 2000 E) .

Sprint Triathlon plan [ENGLISH]. By Oriol Gili

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